Strength: 7 sets for load: 3 squat snatches Post-workout Skill Work: AMRAP 1: Max-rep squat snatches – Use 80% heaviest successful 3-rep...

Conditioning: Every 3:00 for 6 sets: 400/500-m row Post-workout Skill Work: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform...

Pre-workout Skill Work: Every 1:30 x 6 sets: 7 hang power cleans – Cycle the bar as quickly as possible Conditioning: For time (12 min...

Conditioning: AMRAP 20 15 toes-to-bars 10 DB power cleans (35s/50s) 20/25 cal bike Post-workout Skill Work: 3 sets :20 bike sprint for...

Conditioning: "Lynne" 5 rounds for max reps: Body weight bench presses Pull-ups in a single set – Rest as needed between rounds...

Pre-workout Skill Work: 1 set for max reps: Max unbroken double-unders, or 2:00 max unbroken double-unders Conditioning: For time:...

Strength: Deadlift 7 sets for load: 3 deadlifts Post-workout Skill Work: 3 rounds for reps: 1:00 GHD hip and back extensions 1:00 rest

Conditioning: On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 ring dips 10 bar muscle-ups Post-workout: Rest,...

Conditioning: "Ellen" 3 RFT: 20 burpees 21 dumbbell snatches (35/50) 12 dumbbell thrusters (35s/50s) Post-workout Skill Work: 3 sets 4 KB...

Conditioning: 3 RFT (14 min cap) 400/500-m row 12 deadlifts (105/155) 21 box jumps (20/24) Post-workout Skill Work: Accumulate: 50 Kang...